30 to 60 minutes of muscle strengthening exercise each week is enough to reduce by 10% to 20% the risk of premature death from any cause (cardiovascular disease, cancer, diabetes, etc.), according to a new Japanese scientific study.
Muscle strengthening exercise can include “dumbbells”, dumbbells, push up, abdominals, deep seats, but also digging, shoveling, etc. The benefit is solely for muscle strengthening and is independent of the benefit of aerobic exercise. Combined aerobic exercise and muscle strengthening have been estimated to reduce the risk of death from any cause by 40%, cardiovascular death by 46% and cancer death by 28%.
The researchers, led by Dr. Haruki Moma of Tohoku University School of Medicine, who published the study in the British Journal of Sports Medicine, evaluated (meta-analyzed) 16 studies from multiple countries (US, UK). , Australia, Japan, etc.), which concerned people from 18 to 97 years in time up to 25 years.
Muscle strengthening has been found to be associated with a 10% to 20% reduction in the risk of death from any cause, as well as in particular death from heart disease, stroke, some cancers and diabetes. No reduction in the risk of cancers of the intestine, kidney, bladder and pancreas was found. On the other hand, it remains unclear if there is an extra benefit in the event that muscle training exceeds one hour per week.
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